BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200m run 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 5 inchworms 10 leg swings/leg (forward and backward) 10 air squats (chest up) 1 set: 200m run 10 single-leg toe touches/leg 20 alternating plank shoulder taps 10 air squats (knees track toes) 1 set: 200m run 10 unweighted good mornings 10 push-ups 10 air squats (weight in the heels) Specific Warm-up (No Measure) Wall-ball shot | Progression // Focus – 5 med-ball squats // Reach your hips back and push your knees out to initiate each squat. – 5 med-ball push presses // Use the hips and keep the ball in a straight line as it moves overhead. – 5 paused wall-ball shots // Squat down until the crease of your hip is below your knees and hold at the bottom for :01 between reps....

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 2:00 row 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 5 inchworms 10 leg swings/leg (forward and backward) 10 air squats (chest up) 1 set: 2:00 row 10 single-leg toe touches/leg 20 alternating plank shoulder taps 10 air squats (knees track toes) 1 set: 2:00 row 10 unweighted good mornings 10 push-ups 10 air squats (weight in the heels) 250207 (Time) – RX – 10 rounds for time: 3 power cleans (115/165 lb) 15 wall-ball shots (14/20 lb) (9/10 ft) – INTERMEDIATE – 10 rounds for time: 3 power cleans (75/115 lb) 12 wall-ball shots (10/14 lb) (9/10 ft) – BEGINNER – 7 rounds for time: 3 power cleans (45/65 lb) 8 wall-ball shots (6/10 lb) (9/10 ft) – MASTERS 55+ – 10 rounds for time: 3 power cleans (75/115 lb) 15 wall-ball shots (10/20...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 2:00 row 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 5 inchworms 10 leg swings/leg (forward and backward) 10 air squats (chest up) 1 set: 2:00 row 10 single-leg toe touches/leg 20 alternating plank shoulder taps 10 air squats (knees track toes) 1 set: 2:00 row 10 unweighted good mornings 10 push-ups 10 air squats (weight in the heels) 250207 (Time) – RX – 10 rounds for time: 3 power cleans (115/165 lb) 15 wall-ball shots (14/20 lb) (9/10 ft) – INTERMEDIATE – 10 rounds for time: 3 power cleans (75/115 lb) 12 wall-ball shots (10/14 lb) (9/10 ft) – BEGINNER – 7 rounds for time: 3 power cleans (45/65 lb) 8 wall-ball shots (6/10 lb) (9/10 ft) – MASTERS 55+ – 10 rounds for time: 3 power cleans (75/115 lb) 15 wall-ball shots (10/20...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 200m run 10 Samson stretch lunges 10 hollow rocks 10 push-ups 10 ring rows or 3-10 strict chin-ups 10 single db z-press 2 sets: 10’ – 20’ – 30’ shuttle 5 burpee 250206 (AMRAP – Reps) – RX – Every 3:00 for 7 sets: :45 to complete: 1 shuttle run (10 ft) 1 shuttle run (20 ft) 1 shuttle run (30 ft) Max-reps burpees – Rest the remaining 2:15. – INTERMEDIATE – Same as Rx’d – BEGINNER – Every 3:00 for 7 sets: :45 to complete: 1 shuttle run (10 ft) 1 shuttle run (20 ft) Max-reps up-downs – Rest the remaining 2:15. – MASTERS 55+ – Same as Rx’d Metcon (No Measure) Post Workout Strength: 4 sets: 3-5 strict weighted chin-ups 10 db z-press Stretching (Checkmark) 2 sets: :30 foam roll IT band/leg :30 lacrosse ball...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 200m run 10 Samson stretch lunges 10 hollow rocks 10 push-ups 10 ring rows or 3-10 strict chin-ups 10 single db z-press 2 sets: 10’ – 20’ – 30’ shuttle 5 burpee 250206 (AMRAP – Reps) – RX – Every 3:00 for 7 sets: :45 to complete: 1 shuttle run (10 ft) 1 shuttle run (20 ft) 1 shuttle run (30 ft) Max-reps burpees – Rest the remaining 2:15. – INTERMEDIATE – Same as Rx’d – BEGINNER – Every 3:00 for 7 sets: :45 to complete: 1 shuttle run (10 ft) 1 shuttle run (20 ft) Max-reps up-downs – Rest the remaining 2:15. – MASTERS 55+ – Same as Rx’d Metcon (No Measure) Post Workout Strength: 4 sets: 3-5 strict weighted chin-ups 10 db z-press Stretching (Checkmark) 2 sets: :30 foam roll IT band/leg :30 lacrosse ball...